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WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete as a team, switch as needed 120 Med Ball Clean @ 9/6 Kg 600mt KB Farmer carry @ 24/16 Kg (switch every 200) 120 Box Jump over 600mt KB Farmer carry @ 24/16 Kg (switch every 200) 120 KB Swing 600mt KB Farmer

WARM UP: 10’ Groups Dynamics & Mobility MIDLINE 3 Sets not for time: 25 Abmat sit ups 20 Mountain Climber 30”+30” Lateral side plank AEROBIC CAPACITY ROW: 3X 3' ON 3' OFF

WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Front Squat 5 x 5 holding bottom pos 3” @ climbing WOD: For Time: 30 OHS @ 40/30 Kg 25 Pull Up 20 Push Up 30 Front Squat @ 40/30 Kg 15 Pull Up 10 Push Up 30 Back Squat @ 40/30 Kg